With the growing popularity of the vegan diet among the general population and athletes, it is important to address some of the more common deficiencies found within this sub-population. These include: 

  • Vitamin B12 
  • Iron 
  • Zinc  
  • Calcium 
  • Iodine 
  • Omega-3 Fatty Acids in the form of EPA and DHA 

And of particular value for vegan athletes 

  • Creatine 
  • Beta-alanine 

It is also important to note factors related to protein intake in vegans. As most plant-based protein sources have an incomplete amino acid profile a variety of plant-based sources must be consumed. Furthermore, considering the lower digestibility of plant-based proteins alongside the possible increased presence of anti-nutrient factors, it has been speculated that vegans should consume towards the higher end of the recommended protein intakes if not higher. The ISSN recommends a broad range from as low as 1.4g/kg up to 3.2g/kg which depends on type of athletic activity and body composition goals. 


Pic source: Anna Pelzer at Unsplash 


Rogerson, D., 2017. Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14(1), p.36. 

About the author


Location: Hathern , Leicestershire

Author Bio

Our LPT Admins are experienced Health and Fitness Professionals from the world of Personal Training, Coaching, Sports and Nutrition.